Eat Healthy on a Budget

Have you ever thought that buying organic is expensive? Firstly, organic does not always mean healthy. We can find products labeled organic that still contain sugar, palm oil, and other less desirable ingredients. Conversely, there are non-organic foods that are of high quality. You can start a healthy diet without having to discard all the food in your pantry. Even with a tight budget, you can maintain a healthy pantry with some tricks that I’ll share with you.

Opt for seasonal fruits and vegetables. Buying from small markets and directly from producers ensures better quality, and seasonal products are often more economical and nutritious.

When it comes to grains and cereals and their derivatives like flours, breads, biscuits, and cereals, consider buying organic products containing wheat. Wheat has undergone many changes and modifications in cultivation over the years. Alternatively, opt for products made with spelt instead of wheat. Spelt is a grain that has undergone fewer changes and can be grown without pesticides due to its hard crust. Rice, buckwheat, and quinoa are other grains you can consume without buying organic. Buckwheat, in particular, is gluten-free, rich in amino acids, and suitable for gluten-free baking.

For legumes, seeds, nuts, olive oil, spices, vegan milks, and cereals, non-organic options are acceptable as long as you prioritize quality. Choose whole grains, raw nuts (avoid toasted and salted), first cold-pressed olive oil, spices without additives, and vegan milks without added sugars or artificial additives. Except for stevia, sweeteners can be purchased without an organic certificate. It’s advisable to opt for organic stevia as the one sold in supermarkets is often processed or mixed with other ingredients. When it comes to honey, choose raw and dark varieties.

Among foods that are preferable to be organic, prioritize animal products such as meats, eggs, and dairy. If you cannot afford organic fish, opt for wild fish instead, preferably hake, anchovy, sardine, and mackerel, which are less contaminated.

When buying meat, avoid supermarkets and opt for butchers and small establishments instead. Choose eggs labeled as number 0. Regarding dairy products (milk, cheese, and yogurt), it’s worth investing in organic options as their consumption is scientifically linked to various diseases. Alternatively, consider goat dairy or kefir options.

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